For all of you who know me know that I am a health and PE teacher. This week I head back to work after a nice long summer vacation. The struggle for me and many other teachers this week is to get back into the work routine while maintaining the workout routine that we have developed over the summer. I plan on taking the challenge by the horns and doing my job during the day and getting the job done in the gym in the evening. Join me.

Monday: Chest

  • Elliptical warm up 5
  • Superset
  • Push ups with feet in rings 3
  • Ring Fly’s 3
  • Superset
  • Seated cable fly 3
  • Standing decline cable fly 3
  • Superset
  • Hammer Strength Incline chest press 3
  • Dumbbell Chest press 3
  • Superset abdominals
  • 25 Crunches
  • 25 Right side oblique crunches
  • 25 Left side oblique crunches
  • 16 Hand to right and left toe crunches
  • 75 flutter kicks X 2 sets
  • 15 Mecca crunches
  • Elliptical 15

Tuesday: Biceps

  • Elliptical warm up 5
  • Superset
  • Weighted chin ups 4
  • Dumbbell hammer curls 4
  • Superset
  • Cable flex curls 4
  • Low cable curls 4
  • Ball crunches 4
  • Incline treadmill 15

Wednesday: Back

  • Superset
  • Cable row 4
  • Lat push downs 4
  • Superset
  • Lat pull down 4
  • Single arm low cable row 4
  • Superset
  • Ball crunches 3
  • Lower back extension 3
  • Ring pull ups 3
  • Incline treadmill 50

Thursday: Triceps

  • Elliptical warm up 5
  • Superset
  • Ring dips 4
  • Close grip push ups 4
  • Rope tricep push down 4
  • Superset
  • Single arm, reverse grip, tricep push down 4
  • Overhead rope extension 4
  • Superset abdominals
  • 25 Crunches
  • 20 Right side oblique crunches
  • 20 Left side oblique crunches
  • 16 Hand to right and left toe crunches
  • 75 flutter kicks X 2 sets
  • 15 Mecca crunches
  • Incline treadmill 35

Saturday: Shoulders

  • Elliptical warm up 10
  • Superset
  • Barbell shrugs 3
  • Peekaboos 3
  • Superset
  • Standing Smith shoulder press 4
  • Dumbbell shrugs drop set 2
  • Superset
  • Side delt machine 3
  • Rear delt machine 3
  • Superset
  • Dumbbell front delt raises 2
  • Dumbbell side delt raises 2
  • Dumbbell rear delt raises 2
  • Superset abdominals
  • 25 Crunches
  • 25 Right side oblique crunches
  • 25 Left side oblique crunches
  • 16 Hand to right and left toe crunches
  • 75 flutter kicks X 2 sets
  • 15 Mecca crunches
  • Incline treadmill 20

 

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the author

With a vision of combining his two favorite pastimes Eric created GameNTrain in 2010, a website with a focus on familiarizing gamers of the importance of fitness. While having a passion for gaming, he never forgets the importance of maintaining a healthy, balanced lifestyle. With over 15 years of fitness knowledge, a gaming history of 25 years, and a degree in Physical Education, Health and Personal Training, his goal is to share his knowledge and help alleviate the growing concern of less active adults and children that make video games their hobby. To make contact click here .